A 1-minute posture and mobility pair for your cervical spine and upper back – ideal for anyone whose neck feels welded in place after too much screen time.

Looking up and down moves your neck through its sagittal range, gently waking up the muscles along the front and back of your throat and upper spine. Backward shoulder rolls follow, pulling your shoulders down and back while encouraging your chest to open. Together, the two moves address the classic desk posture from both ends – a stiff neck on top and rounded shoulders below.

Cervical flexion-extension exercises paired with scapular mobilization have been shown to improve neck function and reduce upper-back discomfort in sedentary populations – a simple combination that targets the areas most affected by prolonged forward-leaning postures.

Nod & Roll Reboot

Exercises